16 October 2017

16 October 2017

Warm-up 800m Run to W. Alabama, 8:00 AMRAP Slow Pace:  25m Walking lunge, 10x KB RDL, 10x Goblet Squat. (Lighter KB)

Strength: Back Squat: Work to 1RM. (This is why we have been doing Back Rack Lunges!) (Estimated 17 Minutes)

WOD: 6 Rounds for time:

  • 5x Thruster (115/85)
  • 6x Toes to Bar
  • 7x American Kettle Bell Swing (55/35)
  • 20X Double Unders (40 Singles)

Cool Down: 4 Rounds:  10 Hollow Rocks, 20 Mountain Climbers

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